Cheese is awesome, but kind of bad for you. Here is the low down.

Cheese is great for your teeth.Cheese is a food that is rich in calcium. Calcium is something that you need if you are going to have good, strong, healthy teeth. Cheese has been shown to reduce plaque and to stimulate saliva which helps to keep the mouth clean. If you dread going to the dentist because you don’t want to hear that your teeth are getting bad then you might want to think about how cheese can help you out! (Of course, you do still have to brush and floss!!)

  • Cheese is even better for your bones. For the same reason that cheese is great for your teeth, it’s also great for your bones. Getting enough calcium means that you’ll have strong, healthy bones. It may prevent osteoporosis and other bone problems associated with aging.

Cheese helps pregnancy go more smoothly. Calcium-rich foods like cheese are great for pregnant women. One of the biggest benefits is that it can help stimulate contractions when it’s time for the baby to come. It also helps to create proper milk production in the body to help feed the baby once it is born.

  • Cheese can reduce problems associated with PMS. Women who aren’t pregnant may find that cheese is good for them when their time of month comes around. That’s because the calcium in cheese can prevent or reduce some of the symptoms associated with PMS.
  • Cheese may be good for your skin. Cheese is a product that contains B vitamins. B vitamins are good for maintaining supple, healthy, glowing skin. You won’t automatically get good skin because you eat cheese but it’s one benefit to consider when including cheese in your diet.
  • Cheese might prevent cancer. There are a lot of studies going on through which people are trying to determine how to prevent cancer. One thing that seems to be true is that CLA may be a product that prevents cancer. Cheese contains CLA. Also, cheese may specifically help to prevent colon cancer due to its high calcium content.
  • Cheese is good for people who suffer from migraine headaches. Getting enough calcium has been shown to reduce the problems that people have with migraines. Cheese, as has been noted here, is a terrific source of that calcium.
  • Cheese can boost your immune system. Eating certain types of cheese has been found to actually have a positive effect on the immune system. This prevents many forms of illness and disease.
  • Cheese is a leading product for people who need to gain weight. One of the reasons that cheese has a bad reputation as an unhealthy food is because it is a high-fat food and eating a lot of it can lead to weight gain. However, some people need to gain weight. Maybe you’re an athlete that needs to bulk up or perhaps you’re getting older and being too thin is starting to become dangerous for your health. Either way, cheese can be good for you. Of course, you need to eat in properly as part of a balanced diet and a lifestyle that includes exerciseCons :Can be full of fat and high in calories.

Fitness and Healthy Living

Ever wonder how they figure out how many calories are burned for a specific exercise? Well each activity is assigned a met number. Met stands for metabolic equivalent of a task, basically caloric measurement of the energy expenditure of a specific task. When you sit you burn 1 met, playing golf 4. Let’s say you wanted to figure out how many calories you burned playing golf today(no cart). Here’s where that math you swore you would never use after highschool comes in….
Mets x your weight (in kgs) x time(in hours) x 1.05= calories burned.
So if you played golf today for 30 minutes and you weigh 60 kgs here’s your calorie expenditure.
4x 60 x .5 x1.05= 126 calories.
So 30 minutes of golf burns 126 calories.
So now when your on the treadmill you know how the machine calculates calories burned and estimated calories per hour..
Check out…

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Pumpkin Seeds

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Are you busy carving your pumpkin? Save your seeds and make your own pumpkin seeds. The nutrients are amazing. Here’s what you need… For every cup of pumpkin seeds you have you’ll need 2 cups of water and 1 tbsp … Continue reading

Mozzarella Stuffed Chicken Breast


This is one of my favorite recipes its flavorful, healthy, spicy and easy..

1) Preheat oven to 425 c

2) Spray pam over glass cooking dish.

3) Butterfly 2 boneless skinless chicken breasts (be careful not to go all the way through) places thinly sliced mozzarella on the bottom of the breast. Than set in the dish.

4) In a small bowl mix one egg, 1/4 cup whole wheat bread crumbs, 2 finely chopped garlic cloves and if you like one chipotle pepper finely chopped. Mix well and place over cheese.

5) Fold chicken over than drizzle with olive oil. Place in oven for 40 minutes.







Sleeping puggle

Sleeping puggle (Photo credit: Wikipedia)

Is Sunday your rest day? Or do you pick a busier day during the week? It’s great if you want to be a superstar and exercise everyday but do you know that can actually be worse for your body? Here is a simple breakdown on why…..

Rest days are very important to sports performance and definition, rest is necessary so that the muscles can repair and rebuild. Making rest days part of your routine can help you maintain a better balance between life and fitness goals.

What Happens During Recovery?

During this time your body adapts to the stresses of exercise and the results of your training take effect only during rest. Recovery allows the body to replenish energy stores (glycogen) and repair tissues damaged in the concentric motion of your rep. Exercise or any other physical work causes damages to your body such as muscle breakdown and fluid loss (electrolytes).

Recovery allows tissue repair to occur, if you don’t give your body enough time to repair and replenish, it will continue to breakdown from intensive exercise AKA over-training. Signs of overtraining include a feeling of tiredness, lack of motivation, depression, decreased performance and increased risk of injury.

Active recovery is a common term that you might be familiar with occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise(or even walks and daily activities) During this time your body replenishes energy stores and fluids lost during exercise and starts the process of protein synthesis (This is when the protein content of muscle cells replenishes if you have eaten the right foods after your workout.

So there you have it, make sure do modify your workout accordingly, it depends on your split. By that I mean training log. If you do Monday, Wednesday, Friday workouts than that’s plenty of rest, eventually you can work your way up to alternating cardio on the in between days as long as your working different body parts.

So enjoy your rest day and know that your muscles only build on rest, feed them lots of protein and have a great sleep.

No such thing as an excuse

Well the title kind of says alot but as I walk on the treadmill this morning thinking about all the hurdles I’ve had to jump over I think about people’s excuses and they make me mad. Don’t get me wrong people are untitled to their opinion but if you say your going to do something do it.
I was an avid marathon runner, lost 65 pounds, found out I had compartment syndrome and excess scar tissue had surgery, recovered a year later to find out in my check up that I have a tumor in my ankle and a torn unrepairable ligament in the other side of that ankle. Those are my excuses to acting crazy sometimes but never an excuse to lay in bed and not enjoy an active lifestyle. I may not be able to run, climb stairs and do calf raises for the rest of my life but damn it I won’t let an excuse be more important than my need for health. You shouldn’t either! There are no excuses worth being excused and if you truly wanted it bad enough there would be no I’ll start tomorrow only I will start today.


New BPA findings

A new study came out yesterday from the New York Study of Medicine about BPA’s affect on children’s obesity. One thing that sticks out for me is that the study can’t prove(did not find a direct link) to causing obesity however children who had BPA in their urine were more likely to be obese.
Did you know that BPA’s are found in more than just plastic bottles?
The good people at complied a list and you can find it here.
So maybe it isn’t BPA that causes these directly, my theory is since it is in everyday things and mostly packaged foods that it’s the crappy food parents give to their kids that cause it. All those pop tarts and pizza pops that were in packaging loaded with BPA.
I am shocked at how plastic bottles received most of the blame, I can’t believe there is BPA in toilet paper.
Are any of you guys shocked about where else BPA is hiding?


Pumpkin Spice Latte Protein Balls

It’s getting cold at night, the leaves are starting to change and Starbucks has their pumpkin spice latte. Since we can’t get them everyday and your going to need some nutrition.
Also keep in mind that a grande 16oz latte will cost you…
380 calories
13 grams of fat
51 grams of carbs (49 from sugar)

So here is a recipe from a great website for an alternative Pumpkin Spice Latte
If you want to make them higher in protein add a scoop of vanilla whey protein powder. Enjoy!

Body Fat Percentage

I came across this photo on someone’s Facebook page and it stirred up some feelings.

First off is it really that realistic? Each one of these ladies is most likely a different height so comparing yourself could be hard. However at least you can get an idea between 30% and 18%.
It is a lot easier for a male to lower his body weight because men’s bodies aren’t programmed to store fat. Women’s however are, we have it in our genes to store fat for child birth. Since carrying a baby and requires a certain amount of abdominal fat. When a woman goes below her threshold she stops having her period and stops ovulating therefore her body says nope not going to happen, we’re not healthy enough to carry a baby!!
That might be TMI but it’s the truth backed by science. ( don’t believe me look it up here )
In my experience when I was at my most hardcore I was obsessed with the fat calipers and measurements tracking ever change in decimal points. Looking back its not worth it to obsess. Tracking your body fat percentage can be good to do a few times a year to have a reality check in, or when starting a new exercise routine. Also remember that no matter male or female every body is different and 18% on someone else won’t be the same as 18% on you.
Do any of you track your percentage?
If so have you ever had the water immersion test done?


Healthy Pizza

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Had a craving for pizza today so I made mini pizzas for dinner. The grocery store only had frozen dough. Ewwwww. So I found a fresh baked, preservative free 10 ingredient whole grain naan and went from there. Homemade tomato … Continue reading